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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Sun Apr 27, 2014 3:31 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
State Championship Powerlifting NRW
Was okay prepared for this comp. Could have trained a bit harder but overall, it was okay. Abs were unexpectedly still sore on comp day but that was less a hindrance than an inconvenience. Weighed in at 81,9 kg. Felt good, so far.

Squat
1st attempt: 180 kg
No lift (got called on depth).
2nd attempt: 180 kg
Good lift 2:1. Went down to absolute rock bottom, almost injured my hip because of it. Right leg hurt a lot after this.
3rd attempt: 195 kg
No lift (depth again).

I feel betrayed


Bench
1st attempt: 110 kg
Good lift.
2nd attempt: 115 kg
Good lift.
3rd attempt: 120 kg
No lift. Couldn't lift it. Dunno what happened here. Perfect technique, fair pause. Either I lost strength or this was just a very bad day.

Videos:


Deadlift
1st attempt: 230 kg
No lift. I overextended, lost balance a bit and then came forward a tiny bit. I was still in lockout position after that but they didn't give it to me. I can understand that and you can judge like this by the rules but I just don't think that it's right. I mean come on, I clearly had the strength, I was in lockout position the entire time this happened and it would not have changed a fucking thing but me having one more attempt. Also this was a state meet, so it doesn't even fucking matter for anything.
2nd attempt: 230 kg
Good lift.
3rd attempt: 250 kg
No lift. SOOOOO CLOSE. Usually, when the bar leaves the floor by more than 2 inches, I lift it. This one went up to the knees. So you can imagine how close this must have been. I claim I would have done this without the extra squat and deadlift (which exhausted me A LOT).

Videos:


Placing: 1st in my weight class and 2nd overall.

Conclusions concerning strength: I am strong enough to squat 200 for some federations and I think I could deadlift 250 on a good day, if there isn't bullshit judging like this. So training those two lifts went rather well. I only need a bit more volume, intensity and consistency but other than that, it should be fine. I will add some quad isolation work on tuesdays though, just to be sure (because I will have access to a machine on that day, anyway). My bench was a surprise. Either my arms and shoulders suffered major atrophy or the pause took 15+ kg from my bench, which I just cannot believe. Or I had a bad day. I will have to figure this one out.

Other than that I was shocked by the poor quality of judging on that weekend. Some other lifters had it way worse. One old lady, for example, did squat to depth three times, got called each time, nevertheless and thus bombed out of her first meet ever. Come on! Another masters lifter locked out an awesome gutty fight deadlift but then the bar would whip (is that the right word for it?) a bit at the top. He didn't move, it was just the bar looking rather elastic and shaking a bit. He didn't get the lift. And there were so many more similar cases...
Also, the general mood on that comp was awful, once again. No music, total silence, sometimes no reactions to the lifts, little information for the lifters about the weights the others took or even when they had to lift, just overall shitty communication and an awful warmup room (the floor was the most slippery floor I ever had to lift on). Just typical IPF stuff. Lots of bureaucracy, very strict rules, up-tight behaviour and no passion, no heart, no soul.

So what did I take away from this? Pretty simple, I will leave the IPF for good. It has been a long time since I had real fun competing there. Things ALWAYS go wrong and I never have a good meet in the IPF. Plus the attitude there. There is so much hate going on, the national team hates on everyone, accuses people of drug use, in secrecy, while some of them are taking massive dosages themselves, they force you to do their training plans, if you want to join the team or they'll kick you out etc pp. I just don't want to be a part of this any longer. I am a member of the iron brotherhood and not some wannabe police state. Because the latter is what it feels like to be there. I may compete in the nationals one last time to say goodbye to some friends and fellow lifters but after that, at the very latest, I will leave this federation and focus on breaking records, nothing else. That and actually having fun competing in comps like Bembel Man, IRP stuff or Insanity Meet (which you will here more about, soon).


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Tue Jun 17, 2014 11:40 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Screw updating, will take too much time with 5 training logs! :D
I'll just go ahead and re-start from today.

Just got sick, so I skipped 2 training sessions.
Just did this, today.

ME Lower Body
High Bar Box Squat + wraps & belt
warmup
1 x 160 kg PB
1 x 180 kg PB
190 kg fail
Result is okay, considering I did high bar for the second time in a number of years and considering that I am still sick. Listened to that voice in my head that said "oh, the wraps hurt so much. Don't do a triple, just try more weight", though. And ended up with barely any training volume. Shit happens. Hm,... what else? Did 10 wraps with my 2,5m grippers, which made wrapping painful again. Can't go any harder without help. Oh and low bar technique is not as good as high bar yet. Knees did cave in and butt did shoot up.

As mentioned, still sick, so just the main movements, for the time being. Anything with more volume would just make me pass out, now.


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Tue Jun 17, 2014 11:41 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Okay, there will be one update:
200 kg squat with wraps a week ago


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Thu Jun 19, 2014 12:43 pm 
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Rabbit

Joined: Wed Jun 18, 2014 11:09 am
Posts: 17
Crazy deadlifts, good job!


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Thu Jun 19, 2014 4:23 pm 
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Sidereus nuncius wrote:
Crazy deadlifts, good job!

Thanks. I am not really satisfied, last meet's results were far below my best but I'm working to make that right at my next max out session.

Today:
Max Effort Upper Body
Bench + red bands
warmup
3 x 90 kg
3 x 100 kg
2 x 105 kg
Not yet at my best, but getting there, I think.



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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Fri Jun 20, 2014 7:03 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
I was on German TV, recently.
It's pretty much in German. So those not speaking it can only enjoy the images. And maybe get an impression what German sounds like, if you don't yell NAZI SCHNITZEL, SCHMETTERLING!!! :mrgreen:


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Fri Jun 20, 2014 1:07 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
DE Lower Body
Paused Front Squat + red bands
warmup
9 x 2 x 60 kg

Sumo Speed Pull
warmup
14 x 1 x 120 kg in 6 minutes
Very good practise. Opening up those hips really well. Picturing Belyaev's lifting in my head while doing it. I like this technique.


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Sat Jun 21, 2014 10:47 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Mon Jun 23, 2014 3:40 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Dynamic Effort Upper Body
Straight Weight Bench
warmup
9 x 3 x 70 kg
Felt like a toy.


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Wed Jun 25, 2014 10:43 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Max Effort Lower Body
Sumo Block Pull (6,5 cm)
warmup
1 x 230 kg
1 x 235 kg
1 x 240 kg
1 x 245 kg
1 x 240 kg miscalculated, shoulda been 250 :roll:
1 x 245 kg and this shoulda been 255 :roll:
1 x 250 kg equal PB
255 kg fail
Result was disappointing. Was hoping to do 260. However, I usually don't do nearly as many sets, so I could imagine that leading to this result. 7 sets at 90% and above is a lot. At least this was good volume.

Had already trained 90 minutes at that point and it was 10pm, which meant I had to stop anyway (stupid neighbour...), so I pushed the rest back to today.

And finally, a few videos. Speed work from monday and then all the deadlift working sets:


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Wed Jun 25, 2014 2:57 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Max Effort Lower Body (continued)
Sumo Bent Over Good Morning
warmup
5 x 10 x 140 kg in 10 minutes
Damn! Dat be hard! On the system and the erectors.

Adductors with Bands
5 x 20 x green band
10 sec between sets. Wanted to start again light, so I could get in more volume without cheating.

Weighted Glute Ham Sit Up
warmup
5 x 10 x 20 kg
10 sec between sets. Quad-failure xD

Glute Ham Raise
3 x 15 x bw
15 sec between sets. Madness!

Cardio-hell.
Time: 43 minutes


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 Post subject: Re: Sickening Metamorphosis (130 days to go)
PostPosted: Thu Jun 26, 2014 10:17 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Stretching
3 minute hamstring stretch
6 minute groin stretching
2 minute hip flexor stretch per side

Max Effort Upper Body
6 cm Board Press
warmup
3 x 120 kg
3 x 125 kg
3 x 130 kg
1 x 135 kg PB
Could all be PBs, i have no idea.

Close Grip 24 cm Board Press
warmup
5 x 10 x 110 kg
Short breaks. Too big a board. With normal grip there would have been no ROM :D
Still killed my triceps and pecs good.

Bottom Half ROM Shoulder Press
warmup
5 x 10 x 60 kg
Short breaks.

Underhand Grip Barbell Row
warmup
3 x 10 x 80 kg
Quite strict. Short breaks.

Time: 82 minutes


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 Post subject: Re: Sickening Metamorphosis (71 days to go)
PostPosted: Fri Jun 27, 2014 4:07 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Stretching
3 minute hamstring stretch
6 minute groin stretching
2 minute hip flexor stretch per side


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 Post subject: Re: Sickening Metamorphosis (71 days to go)
PostPosted: Fri Jun 27, 2014 8:55 am 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
DE Lower Body
Paused Front Squat + red bands
warmup
9 x 2 x 65 kg

Sumo Speed Pull
warmup
10 x 1 x 130 kg
20-30 sec between sets.

Hips with Bands
5 x 10 x red band
Starting again with low tension. Then using more every week to see how far I can go. Would really love to do something else but since I got no abductor/hip machine, I'll just have to make do.

Inverse Curl (6 plates ~ 30° incline)
3 x 5 x bw

Side Plank
2 x 1 minute per side
Nonstop.

Forgot to isolate the ass :(


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 Post subject: Re: Sickening Metamorphosis (71 days to go)
PostPosted: Sat Jun 28, 2014 4:10 pm 
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Rabbit
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Joined: Wed Feb 18, 2009 3:36 pm
Posts: 174
Location: Münster, Germany
Yesterday:
GPP Upper Body
One Arm Tricep Extension
5 x 10 x blue band
Nonstop. Close to failure.

Nothing special, just to do something.


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